Comparing Nutrients in 14 ounces Frozen Chopped Broccoli VS Canned Corn With Red And Green Peppers with Liquids

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Canned Corn With Red And Green Peppers with Liquids	11%	6%	83%

Macro Nutrients

	Frozen Chopped Broccoli	Canned Corn With Red And Green Peppers with Liquids	Recommended Dietary Allowance
Energy	3.56% 103kcal	10.3% 298kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.15g	2.25% 2.2g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.17g	1.05% 0.34g	32g per day for Men 19-50 years
Omega 3	26% 0.42g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	0.72% 0.12g	5.9% 1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.6% 19g	55.5% 72g	130g per day for Men 19-50 years
Sugars	7.4% 5.36g	NA	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	4.54% 3.3g	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 2.98g	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	31.3% 12g	NA	38g per day for Men 19-50 years
Protein	20% 11g	16.5% 9.25g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Canned Corn With Red And Green Peppers with Liquids	Recommended Dietary Allowance
Vitamin A	23% 206μg	5.3% 47.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	7.28% 0.087mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.3% 0.38mg	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.87mg	23.6% 3.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	35.5% 1.77mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.7% 0.52mg	29.6% 0.38mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	66.5% 266μg	33.7% 135μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	249% 224mg	39% 35mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	32.3% 4.84mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	268% 322μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Canned Corn With Red And Green Peppers with Liquids	Recommended Dietary Allowance
Calcium	22.2% 222mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	16.8% 0.15mg	26.5% 0.24mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	40% 3.2mg	39% 3.14mg	8mg per day for Men 19-50 years
Magnesium	17% 71.4mg	23.6% 99mg	420mg per day for Men 19-50 years
Manganese	50.7% 1.17mg	7.42% 0.17mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	28.3% 198mg	35% 246mg	700mg per day for Men 19-50 years
Potassium	24.7% 841mg	18% 607mg	3400mg per day for Men 19-50 years
Selenium	20.2% 11μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	6.35% 95mg	92% 1377mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	13.4% 1.47mg	11mg per day for Men 19-50 years
Water	9.8% 363g	8.3% 308g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Canned Corn With Red And Green Peppers with Liquids per 14 oz

Compare the macro and micronutrient content in 14 oz of Frozen Chopped Broccoli versus 14 oz of Canned Corn With Red And Green Peppers with Liquids to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Frozen Chopped Broccoli vs Canned Corn With Red And Green Peppers with Liquids:

• 14 ounces of Frozen Chopped Broccoli have 4.3 times more Vitamin A, 2.4 times more Vitamin B1, 1.3 times more Vitamin B6, 2 times more Vitamin B9 and 6.4 times more Vitamin C than Canned Corn With Red And Green Peppers with Liquids.
• While 14 oz of Canned Corn With Red And Green Peppers Solids and Liquids contain 2 times more Vitamin B3 and 1.6 times more Vitamin B5 than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Canned Corn With Red And Green Peppers with Liquids provide similar amounts of Vitamin B2 per 14 ounces.
• 14 ounces of Canned Corn With Red And Green Peppers with Liquids have insufficient amounts of Vitamin A and Vitamin B1
• Both Frozen Chopped Broccoli, Unprepared as well as Canned Corn With Red And Green Peppers Solids and Liquids have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Frozen Chopped Broccoli vs Canned Corn With Red And Green Peppers with Liquids:

• 14 ounces of Frozen Chopped Broccoli have 11.2 times more Calcium, 6.8 times more Manganese, 1.4 times more Potassium, 4.7 times more Selenium and 1.3 times more Zinc than Canned Corn With Red And Green Peppers with Liquids.
• While 14 oz of Canned Corn With Red And Green Peppers Solids and Liquids contain 1.6 times more Copper, 1.4 times more Magnesium and 14.5 times more Sodium than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Canned Corn With Red And Green Peppers with Liquids contain similar levels of Iron, Phosphorus and Water per 14 ounces.
• 14 ounces of Canned Corn With Red And Green Peppers with Liquids lack sufficient amounts of Calcium, Manganese and Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Frozen Chopped Broccoli have 13.1 times more Omega 3 and 1.2 times more Protein than Canned Corn With Red And Green Peppers with Liquids.
• While 14 oz of Canned Corn With Red And Green Peppers Solids and Liquids contain 2.9 times more Energy and 3.8 times more Carbohydrate than Frozen Chopped Broccoli, Unprepared.
• 14 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy
• 14 ounces of Canned Corn With Red And Green Peppers with Liquids provide inadequate amounts of Omega 3
• Both Frozen Chopped Broccoli, Unprepared as well as Canned Corn With Red And Green Peppers Solids and Liquids provide inadequate amounts of Omega 6 in 14 ounces.